Being underweight can be unhealthy, unflattering and most of all it can be hard to reverse. But unfortunately, not many people who are underweight know why. I personally couldn’t tell you exactly how many times I have sat in the mirror after a hearty meal of Maccas or KFC, wondering why I couldn’t gain weight. Most underweight people don’t realize it can be due to a fast metabolism that they’re not gaining weight. I was one of those underweight people; you don’t need to be. So lets get right to it and explain the 4 things that matter most when you want to gain weight!

1. Eat More Calories Than Your Body Burns

When you’re trying to gain weight, one of the most crucial steps is eating more calories than your body is burning, as more calories in than out is definitely needed, or else you’ll see no gains. If you’re unsure of just how many calories you need, try using this Calorie Calculator (link) to determine just how many you need (keeping in mind that it is only an estimate , it will not be completely accurate).

If you’re wanting to gain weight fast.. You should opt for consuming 700-1000 calories above that suggested by the calculator. If you’re wanting to gain weight at a regular pace, it’s smart to consume around 300-500 calories more than that suggested by the calculator.

Keep in mind also that you do not need to “count calories” every week for the rest of your life, doing it for the first few weeks would be beneficial but its unnecessary unless you are unable to stick to your diet.

2. Eat Lots of Food High in Protein

Protein is one of our absolute top muscle builders and weight gainers, as muscle is made of protein, and without it most of those extra calories may end up as body fat rather than converting to muscle. Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories which then convert to muscle.

Unfortunately, like all things in life, protein has a downside. It is quite the belly-filler.. Meaning that having a lot of protein in your diet can indirectly cause you to not eat as many meals as you should, and can decrease your hunger and appetite a lot. This can make it VERY hard to get in the necessary amount of calories..

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram) – If you have a very high calorie intake, you may require up to 5 g of protein per kg.

meats, fish, eggs, many dairy products, legumes & nuts are all very high in protein.

Protein supplements like Whey [aff link] can also be useful if you struggle to get enough protein in your diet.

3. Eat a Lot of Energy-Dense Foods

With this step, it is very important to eat whole, single ingredient foods as often as possible. The problem with these foods is that they often tend to be more filling than processed junk foods, . Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Often, one of the biggest issues when it comes to dieting is that people are mostly unaware of what each type of food does to the body.. So we’ve composed a list of energy-dense foods that are perfect for gaining weight:

Many of these foods are very filling, if you find yourself too full to eat more, force some more food in. This will allow your stomach to slowly stretch, to allow room for more food. This results in a weight gain. Bananas, Wheat Biscuits and Sandwiches can be helpful when it comes to force feeding as they don’t require as much chewing as whole foods.

4. Exercise regularly.

Muscle weighs more than fat, meaning it is the healthiest way to gain weight. If you are exercising daily, you are not only gaining muscle weight, but you are burning calories and using up energy, which will increase your appetite daily.

It is important to monitor how much exercise you’re doing though, as you can counteract all your other gaining efforts by simply doing too much exercise and burning more calories than you’re consuming.

In the long run, if you are truly serious about gaining weight you must follow at least half of these steps or else you may get stuck constantly fluctuating between the weight you are and the weight you want to be. It can be super helpful to set yourself a structured meal plan and diet, along with setting yourself small, (bi)monthly goals to achieve in order to keep you motivated and fixated on gaining weight.

So if you want to gain weight…

The conclusion is; keep diligent, don’t make excuses, keep going and don’t look back. Remember the saying the first steps are usually the hardest so don’t be discouraged if you see little progress during the begin beginning of your training and dieting. I struggled with this too until I got to a weight I was comfortable with! Hope it all goes well for you guys, remember to drop some questions or comments below, will always answer on free time!

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Morph 3™Pre-Workout with one of these weight loss shakes Will Help bodybuilders with the following;

Key Factors:

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4. Xenevar by Victory Labs
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3. Raw Protein Isolate

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2. Skinny Protein by green tea

Skinny protein by green tea, is amazing just superb will just get straight to the key factor’s with this one, using fasting and meal replacement methods for a nice, quick and easy way to shred some kilo’s

Key Factors:

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Syntha

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When you’re on the path to gaining weight, it can be very tricky.. For whatever reason you’ve fallen underweight, it’ll make it much harder to then gain weight again afterwards. There are a whole plethora of things to consider when trying to gain weight, and it can be hard to remember them all (I know this from experience) so I have decided to make up a list of the 10 most important (IMO) aspects of gaining weight.

The Ten Commandments of Gaining Weight

Make sure to drink water after your meal.Water fills you up quickly and can makes it hard for your stomach to digest food properly. Therefore drinking water before eating will make it difficult to put on weight.

Eat more, but eat smaller meals.Any time you get a chance, it can be helpful to have an additional meal or snack. E.g. toast, cereal, fruit or chips. Remember the rule; eat every 2 hours!

Drink full-cream milk wherever possible.Full-Cream milk is packed with protein and calories, so drinking it whenever you are able to is a great plus when trying to gain weight

Add in the occasional protein-shake.Protein shakes are exactly what the name suggests, milkshakes packed with protein.. There are many different types you can get, filled with all kinds of nutrients etc.. check out [aff link] to see which protein powder would best suit you.

When eating meals, use bigger plates.It’s no lie that you can’t fit as much food on a bread and butter plate, as you can on a large serving platter, this is why we suggest using bigger plates when having meals, as the more food there is in front of you, the more food you’re likely to eat, and in turn.. the more weight you’re likely to gain.

Don’t be afraid to eat junk food.This is a simple way to add in more calories to your diet, especially when you’re in a rush and don’t have the time to prepare a big meal. Also remember, thinner people can have more leeway with junk food as they have a faster metabolism.

Supplement Creatine into your diet.The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight. Whats so special about Creatine? Well. One huge benefit of creatine is that it allows for your body to store water weight. This is allows you to gain those extra kilos of non muscle. We are 72% water as humans remember that.

Eat before and after you sleep.Sleeping for 8-10 consecutive hours is exactly like fasting, therefor in order to gain weight and muscles, you must break it up (hence the name breakfast), by eating right before sleeping and eating just after you wake up in the morning.

Eat your protein first and vegetables last.If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. This method will make it a little bit easier for you to stomach your food.

If you’re a smoker, cut down or quit.Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain. Cutting down will help also if you are actively dieting and exercising to gain weight.

Conclusion –

While it can be very hard to gain weight. It’s easy to remember the tricks to gaining weight with this list ! Utilize it to take your journey of gaining weight to the next level.

In the 2014-2015 Australian Health Survey, it was revealed that only a tiny 1.6% of Australians were underweight. Due to this fact, it is very easy to understand why we aren’t informed of the dangers of being underweight.

This is a scary fact, knowing that media has created unrealistic body ideals for young girls – one of the most common is the desire to be skinny. With the average model being size 2-6, and an average height of 5″7-5″9, they are directly promoting anorexia.. However they never warn you of the horrible dangers of being underweight.

For Women, the dangers of being underweight include –

Anaemia:

This condition causes a deficiency of red blood cells, meaning the ability of the blood to carry oxygen to body cells will decrease. This can eventually lead to a variety of symptoms including; fatigue, dizziness, fainting, pale complexion, reduced concentration and lethargy.

Amenorrhea:

This condition is common in women. This usually causes menstrual cycles to cease. I know what you’re thinking ladies.. “what could be so bad about no longer getting my period?!”.. but while no period is an advantage to us females, it’s a huge disadvantage to our body. Amenorrhea is bought on by the body sometimes, particularly in underweight women. The female body can sense that there is not enough nutrition in it’s system to conceive a baby so menstruation stops. After all, the only reason we have a period is due to an unfertilized egg. It’s fairly common for menstrual cycle to resume after 3 months, however in some more extreme cases it may not re-commence for another 6 – 12 months, or sometimes never again – which takes us to the next danger..

Infertility:

Much like Amenorrhea, if there is little nutritional value in the body the reproductive system begins to slowly self-destruct. If not taken care of, the ovaries will not produce eggs. The uterus walls will not produce lining nor catch any eggs that are released. In some extreme cases the vagina wont even self-lubricate for sex anymore. All of these factors combined means there is little to slim chance of falling pregnant without putting your undivided attention on getting your health back up to scratch.

Stigma:

There is a lot of stigma associated with being underweight. While it’s definitely not all factual, people often have a lot to say about other’s weight. That can be okay in small doses, but constantly hearing things like “ohh you need to eat a cheeseburger”. “Look at your hips poking out.” and other things of the sort can definitely get you feeling down.

While you may think being skinny is a good thing, think again! The best body is not a skinny body, the best body is a healthy body, there are TOO many dangers of being underweight to try to lose weight for “beauty”. If you’re feeling underweight, check your BMI. However, please keep in mind that being skinny isn’t such a bad thing all the time, so check your BMI at a doctor or online here. A healthy BMI is dependant on many factors, such as age and height.